CrossFit Barbending – CrossFit

Warm-up

FBB GPP Prep (No Measure)

3 Rounds:

Run 200m

50 ft quadruped fwd crawl

10 Pike Handstand Shoulder Taps/side

50ft quadruped reverse crawl

Metcon

Metcon (No Measure)

25 minutes of sustained effort:

100m shuttle run(10m down & back x 5)

50′ KB rack carry AHAP

:15 L-sit Hanging from PU Bar

20 Russian KBS (use RC load)

20m sled push (2 red & green/2 blue)

:60 Front Leaning Rest

Metcon (No Measure)

25 minutes of sustained effort:

100m shuttle run(10m down & back x 5)

50′ KB rack carry AHAP

:15 L-sit Hanging from PU Bar

20 Russian KBS (use RC load)

20m sled push (2 red & green/2 blue)

:60 Front Leaning Rest